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5K Training Plan-4 intermediate runners

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5K Training Plan-4 intermediate runners

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Henri Forcella Quintero

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Key Enhancements for Intermediate Runners:

1. Increased Mileage: The overall weekly mileage is increased to improve endurance.

2. Speed Work: Incorporate more intense interval training to improve speed.

3. HIIT Running: High-Intensity Interval Training (HIIT) running is added to improve cardiovascular fitness and burn more calories in less time. These sessions involve short bursts of all-out effort followed by brief recovery periods, helping to boost both speed and stamina.

4. Longer Tempo Runs: Increase the duration of tempo runs to enhance lactate threshold.

5. Strength Training: Focus on more advanced strength and power exercises, particularly lower body and core.

How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Cross Training

Crosstrain00:30:0018 TSSStructured Workout
Cross-training is a method of engaging in a variety of exercises or physical activities that complement an individual's primary sport or fitness routine. It helps to prevent injuries, improve overall fitness, and reduce boredom by incorporating different types of exercises or training methods.
Details
Tuesday

Strength & Conditioning Intermediate I

StructuredStrengthStructured Workout
A: Warm Up
B1: Glute Foam Roll
B2: Glute Bridge Hamstring Walkout
B3: Banded Bird Dog
B4: Banded Bird Dog
B5: Single Leg Glute Bridge
C1: Quad Foam Roll
C2: Medicine Ball Alternating Lunge
C3: Band Squat and Press
C4: Medicine Ball V Up
C5: Body Weight Bulgarian Split Squat
D: Cool Down
Details

Easy Run

Run00:40:0025 TSSStructured Workout
An easy run is a low-intensity, longer duration aerobic exercise that helps build an aerobic base, which is important for improving endurance, overall fitness, and reducing the risk of injury. It strengthens the heart, lungs, and cardiovascular system and increases the maximum amount of oxygen the body can use during exercise. Incorporating easy runs into a training routine can help delay fatigue and allow for recovery.
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Easy Run

Run00:30:0018 TSSStructured Workout
An easy run is a low-intensity, longer duration aerobic exercise that helps build an aerobic base, which is important for improving endurance, overall fitness, and reducing the risk of injury. It strengthens the heart, lungs, and cardiovascular system and increases the maximum amount of oxygen the body can use during exercise. Incorporating easy runs into a training routine can help delay fatigue and allow for recovery.
Details
Friday

Strength & Conditioning Intermediate I

StructuredStrengthStructured Workout
A: Warm Up
B1: Glute Foam Roll
B2: Glute Bridge Hamstring Walkout
B3: Banded Bird Dog
B4: Banded Bird Dog
B5: Single Leg Glute Bridge
C1: Quad Foam Roll
C2: Medicine Ball Alternating Lunge
C3: Band Squat and Press
C4: Medicine Ball V Up
C5: Body Weight Bulgarian Split Squat
D: Cool Down
Details

Easy Run

Run00:40:0025 TSSStructured Workout
An easy run is a low-intensity, longer duration aerobic exercise that helps build an aerobic base, which is important for improving endurance, overall fitness, and reducing the risk of injury. It strengthens the heart, lungs, and cardiovascular system and increases the maximum amount of oxygen the body can use during exercise. Incorporating easy runs into a training routine can help delay fatigue and allow for recovery.
Details
Saturday

Active Recovery

Other00:20:0013 TSSStructured Workout
Active recovery is a vital practice for runners to improve performance and minimize injuries. Instead of complete rest, opt for low-intensity activities like yoga, stretching, and foam rolling immediately after intense training or races. These exercises help increase blood flow to fatigued muscles, promote faster recovery, and reduce muscle soreness. By incorporating yoga, stretching, and foam rolling into your routine, you'll optimize your training, maintain consistency, and keep your body primed for peak performance.
Details
Sunday

LSD

Run00:50:0046 TSSStructured Workout
LSD in the context of running stands for "Long Slow Distance." It's a type of workout where the primary focus is on covering a longer distance at a comfortable, conversational pace. The goal is to build endurance and stamina over an extended period, often at a pace significantly slower than your race pace. LSD runs are commonly used in training for longer races like marathons or ultra-marathons to help the body adapt to sustained efforts over extended distances.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:42:00 01:10:00
strength x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
02:42:00 01:10:00
StructuredStrength strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Henri Forcella Quintero

Project Management of Running, LLC.

An international project manager and certified running coach, specializes in tailored running plans, trail running, and strength conditioning for endurance athletes. As founder of PMPRunning, he blends project management tools with running expertise, offering personalized coaching for marathons, half marathons, and weight loss programs. With a passion for health and wellness, Henri supports athletes from all over America in achieving their fitness goals.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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